10 Best Barbell Speed Squat Alternatives for Glute Power

The Barbell Speed Squat is done standing with a barbell. Ranked closest by our scoring: the Weighted Squat, the Barbell Full Squat and the Barbell High Bar Squat. Three harder versions, the Barbell Low Bar Squat, the Barbell Jefferson Squat and the Barbell Jump Squat, are listed below as progressions rather than swaps.

Barbell Speed SquatWatch the Barbell Speed Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Speed Squat

The steps for the Barbell Speed Squat itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Barbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Hold the barbell across your upper back, resting it on your traps or rear delts.
  3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
  4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Drive through your heels to stand back up, squeezing your glutes at the top.
  6. Repeat for the desired number of repetitions.

The 10 Best Barbell Speed Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Speed Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Weighted SquatPlay demonstration

    1. Weighted Squat

    99% match

    Glutes · Intermediate · Compound

    A straight swap when you want to keep working the glutes.

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Push through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Speed Squat
    • Primary muscle: glutes, the same as the Barbell Speed Squat
    • Equipment: free weights, the same as the Barbell Speed Squat
    • Body position: standing, the same as the Barbell Speed Squat
  2. Barbell Full SquatPlay demonstration

    2. Barbell Full Squat

    99% match

    Glutes · Intermediate · Compound

    It uses the same equipment and still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower your body until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Speed Squat
    • Primary muscle: glutes, the same as the Barbell Speed Squat
    • Equipment: free weights, the same as the Barbell Speed Squat
    • Body position: standing, the same as the Barbell Speed Squat
  3. Barbell Low Bar SquatPlay demonstration

    Progression

    3. Barbell Low Bar Squat

    96% match

    Glutes · Advanced · Compound

    Pick this when you want a harder version that still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
    2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
    3. Continue lowering until your thighs are parallel to the ground or slightly below.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Speed Squat
    • Primary muscle: glutes, the same as the Barbell Speed Squat
    • Equipment: free weights, the same as the Barbell Speed Squat
    • Body position: standing, the same as the Barbell Speed Squat
  5. Barbell Narrow Stance SquatPlay demonstration

    5. Barbell Narrow Stance Squat

    94% match

    Glutes · Intermediate · Compound

    Pick this when you want an easier version that still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
    4. Continue lowering until your thighs are parallel to the ground or slightly below.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Barbell Speed Squat
    • Primary muscle: glutes, the same as the Barbell Speed Squat
    • Equipment: free weights, the same as the Barbell Speed Squat
    • Body position: standing, the same as the Barbell Speed Squat

Why You Might Need a Barbell Speed Squat Alternative

You might need substitutes because of joint pain, limited barbell access, mobility limits, or programming needs that favor unilateral or lower-impact work. Barbell Speed Squats demand high-rate triple extension and spinal loading; that can aggravate knees or low back if technique or mobility falters. Choose alternatives that replicate hip‑extension torque and rate of force development, cue: hinge at the hips, maintain a neutral spine, and keep knees tracking toes, so you preserve gluteus maximus recruitment while reducing offending stresses.

Barbell Speed Squat FAQ

What muscles does Barbell Speed Squat work?

The Barbell Speed Squat primarily targets the gluteus maximus and quadriceps while the hamstrings and erector spinae act as synergists and stabilizers. Cue: drive through the heels and extend the hips rapidly to maximize glute activation and hip‑extension torque.

Find Alternatives for Any Exercise

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